Strength
3 Position Snatch – (1 above knee + 1 below knee + 1 ground) @ 75-80%
—1 set every 2 minutes for 10 minutes. 6 sets total. You may drop bar after 2nd rep & reset from the ground.
Conditioning
For Time
12 Ring Muscle-Ups
20 DB Snatches (alternating) 80/50#
40 Wall Balls 20/14#
9 Ring Muscle-Ups
15 DB Snatches
30 Wall Balls
6 Ring Muscle-Ups
10 DB Snatches
20 Wall Balls
WOD Notes: TD = 11-16 min (slightly longer if you are rowing). Scaling for Ring MU = cut reps in half each set (if you have MU) or you will row 30/25/20 cal by round (if you don’t have MU). Rx’d is 10ft for men/women for WB. 